How to Beat Getting Sick This Winter – 5 Must-Have Supplements for Winter Strength & Immunity

Let’s be honest — winter hits hard in Melbourne. Between the cold, the wet, and the vitamin D drought, it’s no wonder the sniffles start to take hold. While strength training helps keep your immune system firing, it’s not always enough. This season, we’re playing defence.

We’re not here to prescribe or play doctor — but we are big believers in taking ownership of your health. That means staying informed, supporting your recovery, and fuelling your body with what it needs. Supplements for winter can play a role in that. Here’s what’s commonly used when seasonal illness tries to knock you down.

1. Magnesium: The Recovery MVP

You lose magnesium every time you sweat — and we train hard at Dare. While magnesium doesn’t directly fight colds, it’s a key player in recovery, muscle repair, and sleep. The better you sleep, the better your body can handle whatever’s going around.

Dare tip: Not all magnesium is created equal. Forms like glycinate or citrate are often favoured for absorption — but check the label and consult a pro if you’re unsure.

2. Zinc: Your Immunity Sidekick

Zinc is known for supporting immune function — and during winter, that’s golden. It’s one of those minerals that gets depleted quickly when you’re run down. Some people choose to top up their zinc to give their immune system a helping hand.

You’ll find zinc in foods like red meat and pumpkin seeds, but supplementation is common during cold and flu season.

3. Vitamin C: From the Showers to the System

Vitamin C is the original immune booster. We’re not claiming it’ll save you from a virus, but it does support immune function and help reduce the duration of colds in some cases.

You’ll also find it in our post-workout showers — yep, that vitamin C burst is designed to energise and refresh your body after a workout.

4. Vitamin D: The Sunshine You’re Missing

Chances are you’re low on vitamin D during winter. It’s one of the most common deficiencies in Melbourne — and it matters.

Vitamin D in the winter supports your immune system, energy levels, and mood — and a lack of it has been linked to winter seasonal disorder. Some people choose to supplement through the colder months, since getting enough from food or sun exposure alone can be tough.

If you’re on the lookout for the best vitamin D supplements for winter, go for one that includes vitamin K2 or comes in a liquid form — these tend to absorb better.

5. Electrolytes: Not Just for Athletes

Feel a cold coming on? Training while dragging yourself through recovery? A daily dose of electrolytes can help you bounce back faster. They support hydration, energy, and mineral balance — especially if you’ve been sweating it out at Dare or feeling under the weather.

They’re also one of the best supplements for cold season support, especially if you’ve been run down or battling vitamins for winter fatigue.

Keep It Simple, Stay Consistent

The goal isn’t to build a pharmacy at home. It’s about giving your body what it needs to do what it’s built to do: repair, recover, and resist.

Some good-quality brands to check out:

• Electrolytes: Synerplex Revive are one of our favourites!
  
• Vitamin D: Ethical Nutrients, Thorne, or JSHealth — great picks if you’re after the best vitamin D supplement for winter.
  
• Magnesium: Bioceuticals or Fusion.
  
• Zinc & Vitamin C: Go for practitioner-grade where possible — or ask your health pro for a recommendation.
  

Reminder: This isn’t medical advice. Everyone’s body is different. Always check in with a GP, your coach or qualified health practitioner before adding new supplements to your routine.

Stay strong, stay warm, and keep showing up — your winter self will thank you for it.